*Spring Events at CVCF HERE

WOD:

1a) 0:00 – 8:00 – Every 2:00 x 4 sets – Strict Press:

5 @ 60%

3 sets of 5 @ 65%

Warm-up as needed. This is a light week, focus on great positioning through your lifts.

1b) 9:00 – 19:00 – Every 2:30 x 4 sets – Bench Press:

5 @ 65%

5 @ 70%

5 @ 75%

5 @ 80%

Same as above.

1c) 20:00 – 28:00 – Every 1:00 x 8 sets: 5-10 Strict Ring Dips

Pick a rep count that you can maintain in unbroken sets. Add assistance/loading as deemed fit.

1d) 28:00 – 35:00 – 7 minute AMRAP:

20 Seated Plate Tricep Curls

20 Seated Plate Around the Worlds

20 Plate Star Jumps

For the Plate Around the Worlds, change directions on each rotation. Each rotation counts as a rep. For the Star Jumps, start with feet on the sides of the plate, perform an Air Squat, jump and land on the plate, and then rebound off the plate back into the next squat…this should be a continuous, cyclical style movement, focusing on rebounding off the plate and keeping yourself in motion.

Extra Work:

2) Single Arm Kettlebell Farmers Carry: 5 sets of 50ft/side

Rest 60 seconds between sides. Heavy as possible.

3) Slider Plank Drags: 5 x 50ft

Rest 90-120 seconds between sets.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE